What is mindful eating?

Why it helps

Many of us eat in front of the TV, at our desks or standing in the kitchen, and barely notice the food. Mindful eating helps you enjoy food more, so smaller portions feel satisfying.

Tuning in to hunger and fullness can help with:

• snacking when you're not hungry
• overeating
• emotional eating

Eating slowly and chewing well also helps digestion. Over time, many people find their cravings ease and their relationship with food feels calmer.

How to eat more mindfully

Sit down to eat, put the phone away and switch off the TV.

At the table:

• Look at your thali, and notice the smell, taste and texture.
• Put your spoon or roti down between bites.
• Pause halfway to check how full you feel.

Try telling yourself you choose not to eat something, instead of that you can't have it, so it feels less like deprivation.

Between meals:

• Plan regular meals about three hours apart so you don't arrive at the table starving.
• Allow yourself planned treats without guilt.